Barbell Reverse Grip Bench Press

Strengthen your upper chest and triceps with the barbell reverse grip bench press.

IntermediateChest Barbell

Movement: Compound
Force: Push
Per set: 1 min
Rest: 2 min

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Variations of Barbell Reverse Grip Bench Press

Compound

Barbell Wide Reverse Grip Bench Press

Chest · Pectoralis Major Sternal Head · Barbell

Intermediate

Compound

Barbell Wide Bench Press

Chest · Pectoralis Major Sternal Head · Barbell

Intermediate

Compound

Barbell Weighted Bench Press

Chest · Pectoralis Major Clavicular Head · Barbell

Intermediate

Compound

Barbell Bench Press

Chest · Pectoralis Major Sternal Head · Barbell

Intermediate

Description

A weight lifting exercise that targets the upper chest and triceps by pressing a barbell upwards in a reverse grip while laying on a bench.

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How to do Barbell Reverse Grip Bench Press

01
Setup
Lie on a flat bench with your eyes directly under the barbell, ensuring your feet are flat on the floor for stability.
02
Setup
Grip the barbell with an underhand (supinated) grip, slightly narrower than shoulder-width apart, ensuring your thumbs are securely wrapped around the bar.
03
Unrack the barbell, holding it directly over your upper chest with your elbows tucked close to your body and your wrists straight.
04
Inhale and slowly lower the barbell towards your lower chest/upper abdomen, keeping your elbows tucked and forearms vertical throughout the descent.
05
Pause briefly at the bottom, then exhale powerfully as you press the barbell straight up, extending your elbows fully without locking them, focusing on contracting your upper chest.
06
Control the weight back to the starting position over your upper chest for the next repetition, maintaining tension in your muscles.

Tips

Maintain elbow tuck: Keep your elbows close to your body throughout the movement to maximize triceps and upper chest engagement and reduce unnecessary shoulder strain.
Control the eccentric: Lower the weight slowly and with control (2-3 seconds) to increase time under tension and stimulate greater muscle growth.
Focus on the squeeze: At the top of the movement, consciously contract your upper chest muscles to ensure full activation and a strong peak contraction.
Use a spotter: Due to the reverse grip, the barbell can feel less stable; a spotter is highly recommended for safety, especially when lifting heavier loads.

Common mistakes

Flaring elbows too wide reduces chest activation and significantly increases shoulder stress; keep your elbows tucked close to your body to maintain proper form and protect your joints.
Bouncing the bar off the chest sacrifices control and can lead to injury; ensure a controlled descent and a brief, deliberate pause at the bottom before initiating the press.
Using an overly wide grip places excessive strain on the wrists and shoulders; use a grip slightly narrower than shoulder-width, ensuring your hands are directly above your elbows at the bottom.

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Questions

What muscles does Barbell Reverse Grip Bench Press work?

Barbell Reverse Grip Bench Press primarily targets Pectoralis Major Sternal Head. Secondary muscles include Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii.

Is Barbell Reverse Grip Bench Press good for beginners?

Barbell Reverse Grip Bench Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Barbell Reverse Grip Bench Press?

You need Barbell to perform Barbell Reverse Grip Bench Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Barbell Reverse Grip Bench Press?

Maintain elbow tuck: Keep your elbows close to your body throughout the movement to maximize triceps and upper chest engagement and reduce unnecessary shoulder strain. Control the eccentric: Lower the weight slowly and with control (2-3 seconds) to increase time under tension and stimulate greater muscle growth. Focus on the squeeze: At the top of the movement, consciously contract your upper chest muscles to ensure full activation and a strong peak contraction. Use a spotter: Due to the reverse grip, the barbell can feel less stable; a spotter is highly recommended for safety, especially when lifting heavier loads.

What are common mistakes when doing Barbell Reverse Grip Bench Press?

Flaring elbows too wide reduces chest activation and significantly increases shoulder stress; keep your elbows tucked close to your body to maintain proper form and protect your joints. Bouncing the bar off the chest sacrifices control and can lead to injury; ensure a controlled descent and a brief, deliberate pause at the bottom before initiating the press. Using an overly wide grip places excessive strain on the wrists and shoulders; use a grip slightly narrower than shoulder-width, ensuring your hands are directly above your elbows at the bottom.